2/09/2011

''2-Position Power Snatch and Leominster'' (02.10.2011)

Warm-up Drills (02.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
Dot Drill (for time)
5 x Deadhang Pull-ups
7 x Hindu Push-ups
9 x Knees-2-Elbows
12 x Goodmornings (45lbs)
-Wrist Circles
-Groiners
-Shoulder Dislocates
-Inchworms/Cobra Stretch

''2-Position Power Snatch'' (02.10.2011)
Without dropping the bar between reps execute one Power Snatch, return to the Hang Position and immediately perform a Hang Power Snatch.


55+65+75%x2x2 (Warm-up Sets)

85%x2x3
95%x2x3

Notes:1-Rep Maximum/Percentage Calculator

''Leominster'' (02.10.2011)
Complete the following for time
200 x Double-unders
21-15-9 reps of
Dumbbell Thrusters
Knees-2-Elbows
200m Farmer's Walk (DB's)

Notes: Feeling Frisky? Vests are the way to go when looking to spice up the day's training.
Start off by storming through the Double-unders as fast as possible, immediately moving into the Dumbbell Thruster-K2E couplet. The WOD will end once each athlete walks 200m with the Dumbbells hanging at their sides in the Farmer's Carry position. Every time the weight is put down during the farmer's carry there is a 6 x Renegade Row tax (3 x each arm).

Mobility WOD

CrossFit Endurance WOD (02.10.2011)
''Tempo 85/95%''
Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k
C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m

Post times to comments.

12 comments:

thammond18 said...

Leominster...
29:12
800 single unders (I really need to learn doubles)
21-15-9
35# Thrusters
50# Walk

No time to do first half

tommy

mtn rob said...

75/85/100

38:10 40lbs/55lbs singles

Marcus said...

2 Position Power Snatch to Hang Snatch

85/95/115

Leominster
17:49
200 double unders
21-15-9
50# Thrusters
50# Walk

sdaghir@gmail.com said...

''2-Pos Power Snatch''
100/115/135/145

''Leominster''
Complete the following for time
200 x Double-unders
21-15-9 reps of
Dumbbell Thrusters
Knees-2-Elbows
200m Farmer's Walk (DB's)

19:29 (60lb DB's/20lb Vest/Gasmask)
Oh, and 3 Taxations paid in full (18xR.Rows)

A freshman came dangerously close to getting a wedgie.

Anonymous said...

Take it easy Samy.
P. Snatches up to 125#
Leominster 15:00 w/ 60# for thrusters and 55# for farmers carry.(Samy stole my weights)

Danny

Anonymous said...

Heavy 2-position Power Snatch:
30/35/40
Leominster:
800x Single-Unders
20# DB Thrusters
35# DB Farmer's Walk
@29:18
Alison

Mint said...

2 Position Power Snatch to Hang Snatch

85/95/115

Leominster
24:34
2800 single unders
21-15-9
45# Thrusters
55# Walk

Peter said...

2-Position Power Snatch
65/75/85/95 - technique suffering a bit tonight...

Leominster
800 SU/30#/40# country stroll + 1 Penalty
27:58

Kristina said...

2-Position Power Snatch
65/75/80

Leominster
200 Double Unders
DB Thrusters (30#)
40# Farmers Walk

Anonymous said...

No! not drop the world on your head
it's don't "drop your head on the world"
but I guess you guys are better at handstand pushups than I am.
I'm driving 7 hrs tomorrow so I can fight the Beast of Burden on Sat/Sun
laura b.

Anonymous said...

2 Position Power Snatch
105/115/125

Leominster
800 SU / 50# DB / 60# Farmers Walk
22:05

Jay

Justin said...

85/95/105 24:40

- Bieber